*Bring a Friend – Barbell and Beer, Intro to the Deadlift…THIS FRIDAY…Please Sign-up Ahead of Time HERE

WOD:

Session A:

1a) 0:00 – 7:30 – Every 1:30 x 5 sets:

1 Clean Pull +

1 Hi-Hang Muscle Clean +

2 Thrusters

Start around 50% of your 1RM and build as heavy as deemed fit.

1b) 7:30 – 15:00 – Every 1:30 x 5 sets:

1 Hi-Hang Power Clean +

2 Push Jerk

Continue to build loading from Part A.

1c) 15:00 – 22:30 – Every 1:30 x 5 sets:

1 Hi-Hang Clean +

1 Jerk

Continue to build loading from Part B.

2) Back Squat w/Bands: 7 sets of 3

Rest 2-3 minutes between sets. Moderate band tension. Build to a max load.

3) Front Rack Lunges: 4 sets of 4/side

Rest 2-3 minutes between sets. Heavy as possible.

4) AQAP:

50 Deadlifts 225/155

50 Toes-to-bar

50 Wall Balls 30/20

Scale as needed.

5) Reverse Hyper: 3 sets of 20

Rest 90-120 seconds between sets. Heavy as possible.

Session B:

1) Death by Strict Chin-up:

One rep the first minute, two reps the second minute, and so on until you can no longer complete the prescribed reps in the minute.

2) 6 rounds of:

500m Row

400m Run

Flip flop each round. Rest 2 minute between intervals.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE